Beginners Read this...

[Expat68]

Ok, here we go...

You cannot build muscle and cut fat at the same time for reasons I will get into in a minute. For the first 6 weeks as an absolute beginner you will do a little of both but then that ends... forever. So you have to decide which to do first.

From the description you gave I would do a beginner routine for 12 weeks
http://www.muscleandstrength.com/art...g-routine.html

and then bulk for 12 weeks
http://www.muscleandstrength.com/wor...t-workout.html

and then finally cut
http://www.muscleandstrength.com/wor...g-routine.html

until you are happy with your bodyfat percentage
Want to know your bodyfat % ? .

But this is entirely up to you.

Now, diet, first and foremost it is the MOST important aspect of gaining muscle or losing fat. You need to calculate your basal metabolic rate (BMR) using the site calculator here... http://www.muscleandstrength.com/too...alculator.html the number it gives you is the total number of calories you need to consume per day just to MAINTAIN your current weight. To build muscle you add 500 calories per day. To cut fat you subtract 500 calories per day, no more, no less. This is non-negotiable scientifically proven fact.

Now in this total calorie package you need to consume healthy carbohydrates like whole grain non-processed foods (oatmeal, brown rice) and not crap (processed sugary stuff). 50% of your calories should be carbohydrates, 30% protein and 20% good fats (omega 3,6&9). I use this site www.fitday.com to analyse total calorie consumption and C/P/F %'s.

And then spread those out across the day into 6 small meals eating every 2-3 hours to keep your metabolism up and provide a constant adequate flow of energy to your body without peaks and troughs. Start reading here http://www.muscleandstrength.com/art...nutrition.html and post up any questions or things you don't understand fully and someone will help you out, just like they did me.

[Expat68]

Bump

[DTjCW]

Just signed up to fitday and looking around the site now. I think this will be very usefull

[Danny]

Originally Posted by Expat68

Ok, here we go...

You cannot build muscle and cut fat at the same time for reasons I will get into in a minute. For the first 6 weeks as an absolute beginner you will do a little of both but then that ends... forever. So you have to decide which to do first.

From the description you gave I would do a beginner routine for 12 weeks
http://www.muscleandstrength.com/art...g-routine.html

and then bulk for 12 weeks
http://www.muscleandstrength.com/wor...t-workout.html

and then finally cut
http://www.muscleandstrength.com/wor...g-routine.html

until you are happy with your bodyfat percentage
Want to know your bodyfat % ? .

But this is entirely up to you.

Now, diet, first and foremost it is the MOST important aspect of gaining muscle or losing fat. You need to calculate your basal metabolic rate (BMR) using the site calculator here... http://www.muscleandstrength.com/too...alculator.html the number it gives you is the total number of calories you need to consume per day just to MAINTAIN your current weight. To build muscle you add 500 calories per day. To cut fat you subtract 500 calories per day, no more, no less. This is non-negotiable scientifically proven fact.

Now in this total calorie package you need to consume healthy carbohydrates like whole grain non-processed foods (oatmeal, brown rice) and not crap (processed sugary stuff). 50% of your calories should be carbohydrates, 30% protein and 20% good fats (omega 3,6&9). I use this site www.fitday.com to analyse total calorie consumption and C/P/F %'s.

And then spread those out across the day into 6 small meals eating every 2-3 hours to keep your metabolism up and provide a constant adequate flow of energy to your body without peaks and troughs. Start reading here http://www.muscleandstrength.com/art...nutrition.html and post up any questions or things you don't understand fully and someone will help you out, just like they did me.

Top stuff bro

[JetBlast]

sticky? this question is asked regularly. i even have a friend who swears he is the only guy who can build muscle and drop fat at the same time. he also says he builds muscle with 1800 calories too.

[EKnight]

Your friend is incredibly vain to make such a claim, insofar as it goes against all clinical and scientific documentation to the contrary. -EK

[hunterace]

great post, expat , another winner that new people will never search for

[BolanRox]

great advise all in one place

[WyomIAN]

Originally Posted by JetBlast

sticky? this question is asked regularly. i even have a friend who swears he is the only guy who can build muscle and drop fat at the same time. he also says he builds muscle with 1800 calories too.

It's already stickied (stickified?) as the second link of the Beginner's Reference Guide.

[JetBlast]

ah ok. maybe i should read the stickies more lol

as for my friend, he has no muscle to show. he has a good routine in place but has nothing to show after a year of working out. he is still skinny and no muscles.